Q: Nicole, you talk about consuming protein every time you eat… but how do you eat that much meat? And what do you eat for breakfast or snacks when you’re running out the door?
A: Great question! I sit down with clients and gym members throughout the week to discuss nutrition and this is the most frequent question I get. As soon as I mention increasing protein intake, I’m met with raised eyebrows and questioning looks. “What exactly are healthy protein options?” they ask. Believe it or not, there are a lot of protein choices beyond the usual chicken, steak, and eggs – many of which are conducive to that “on-the-go” lifestyle.
Proteins are required by your body for just about everything you do: movement, immune protection, growth, digestion, blood sugar regulation, and transportation. Protein consumption is a vital component of a regular exercise program because it helps rebuild muscles after a grueling workout. Strong, healthy muscles equal a higher metabolism, which means you can burn more calories during the day just sitting at your desk!
Despite these important functions, many Americans take in less than adequate amounts of healthy protein (rather than the saturated-fat laden entries served by many restaurants and fast food establishments). Ideally, you should look to consume lean protein every time you eat – that means snacks too! Look for items that contain at least 7g protein per serving, or combine a low-protein food with a high-protein item like those listed below.
Lean Protein Choices (7 grams each):
- 1 Egg (or 2 egg whites)
- 1/4 cup egg substitute
- 1 oz. chicken or turkey
- 1.5 oz. fish
- 1 oz. lean red meat (90% or higher)
- 1 oz. low-fat cheese or soy cheese
- 1/4 cup low-fat shredded cheese or shredded soy cheese
- 1/8 can tunafish (no mayo!)
- 1 low-carb soy protein burger
- 1/3 scoop sugar-free protein powder (whey, soy, or egg)
- 1/2 low-carb protein bar
- 1 cup light, plain soy milk
- 4 oz. low-fat or non-fat plain Greek yogurt
- 1/3 cup low-fat cottage cheese
- 1/2 cup beans or chickpeas
This is not an exhaustive list of healthy protein sources, but it will get you started. Think about choices beyond the usual “meat equals protein”. Soy products, Greek yogurt, dried chickpeas, and cottage cheese are my favorite go-to protein sources.
For breakfast, I’ll often make a batch of mini crustless quiches that I bring to work throughout the week. They are simple to make, quick to grab, easy to reheat, and extremely nutritious. Just grab a 12-cup muffin tin, throw in whatever vegetables and light cheese you want, and top with egg beaters to fill the tins 2/3 full. Bake at 350 degrees for 30 or so minutes. Voila!
I’d love to hear what creative ideas you use for healthy protein-packed meals and snacks. Leave a comment below with your favorite products and recipes!
Hi Nicole, Aren’t nuts such as walnuts, almonds, and pecans, considered a protein source? I noticed you didn’t include them in your lean protein source list. Would you explain?
Connie, that’s a great question! Nuts are often grouped with protein sources because they do contain some protein. They are not on my list, however, because they also contain a lot of fat. In fact, the majority of calories that nuts provide come from these fats, so I actually consider them a “fat” over a “protein”. This high percentage of fat calories makes nuts a very calorie-dense food and thus difficult to consume when you are trying to cut calories and lose weight (unless you are VERY careful about portion sizes). Don’t get me wrong – nuts are absolutely a healthy addition to your diet and the fats they contain are highly nutritious. Yet when it comes to choosing lean protein options, you’re better off sticking with lowfat yogurt and eggs. Think of nuts as a compliment to your main meal and really watch your portions. Once you reach your goal weight (or if you’re already there), you can add larger quantities of healthy fats (like nuts) without worrying about the extra calories.
LOVE the mini-crustless quiche idea! I had never thought of that… I’m running into the kitchen right now to make some. Great info on the nuts too… i had no idea. I had been making a mixture of pine, pumpkin, and sunflower nuts as a snack. I put a 1/4 cup in a snack-ziploc bag and that’s my allotment for the day. I do get healthy fats from this, but now i understand it probably doesn’t offset the higher caloric intake! I’m keeping several yogurts in the breakroom fridge now too!